Merve Sena Nazli, an expert in nutrition and food, advised on healthy eating during Ramadan, Iftar and Sahu. Dietitian Nazli says that when fasting is generally evaluated, it allows the limbs to rest. Short meals from Iftar to Sahoor and low intake of food can also slow down the metabolism, which can lead to weight gain easily. And after Ramadan.
“Be sure to consume an average of 8-10 glasses of water per day”
The most important situation to consider during Ramadan is the emphasis on the risk of dehydration, Nazli said, “Dehydration is the loss of essential fluids from the body. Prolonged lack of fluid intake and high temperatures with sweating and loss of fluids and electrolytes increase the risk of dehydration. To prevent this, it is necessary to focus on increasing fluid intake from Iftar to Sehur. Water is the best alternative to replace lost fluids. Care should be taken to consume an average of 8-10 glasses of water per day. Eating freshly squeezed fruit juices, fruit compotes with little or no sugar, mineral water, juicy fruits like watermelon and watermelon helps to meet the need for fluids.
“Non-heavy foods should make your digestion easier”
Dietitian Nazli, who advises on nutrition at Iftar, said, “First you need to drink 2-3 glasses of water slowly at room temperature. After drinking water, you can eat light iftar food like dates. Then, by eating soup, you should relieve your digestive energy which is not hungry for a long time. After prolonged fasting, eating fast and eating high-sugar and fatty foods can lead to gastrointestinal disorders such as drowsiness, stomach burning, nausea and constipation, rapid insulin secretion and rapid increase in blood sugar by increasing stomach volume. Since there is not much bedtime from Iftar, it will be difficult to digest fried and floury food. With a high intake of high-calorie foods in a short period of time, adipose tissue will increase.
Noting that it would be beneficial to take a break from eating for 10-15 minutes after breaking the fast so as not to put extra strain on the digestive system, dietitian Marve Sena Nazli said, “You can eat your main meal, which is not too heavy. And oily, with plenty of salad. Instead of high glycemic index foods like rice and white bread, you can choose foods that slowly raise blood sugar, such as bulgur pilaf and whole wheat bread, without overdoing it. It is important to eat light snacks such as fruit and yogurt about 1 to 1.5 hours after Iftar to supplement your daily diet and control your blood sugar. Chewing food well helps in digestion. On the other hand, fast food makes digestion difficult and causes gas and constipation. So you should eat at rest without rushing. Limit your sweetener use to 2 days a week. Instead of heavy sherbet desserts, you can choose milk dessert, ice cream or light fruit dessert. Spicy foods can cause stomach upset by stimulating gastric secretion. So very spicy food should be avoided.
“You must wake up for Sehur”
Nazli, who advises on sahu for fasting in a healthy way, said, “Sahu should contain foods that are slowly digested and retain their nutritional value throughout the day. Excess fatty and salty foods should not be eaten in sahura. Drink plenty of water and choose protein rich foods. Those who have digestive problems can use probiotic supplements. Your diet should also include fermented foods such as yogurt. In the case of constipation, it is important to take adequate fluids, eat enough fruits and vegetables, and eat whole grains, including high-fiber foods, to speed up bowel movements. Eating slowly and physical activity are important.